Recomp Help

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    I need help recomping.
    I am

    5' 8", 5' 9"
    185lbs roughly
    About 14.5%-15% BF.

    My maintenance cals is 2400 give or take 50 cals or so.

    240g carbs
    180g protein
    80g fats

    If I want to so a recomp I know it's a slow process but I don't want to add more size w/o more fat & burn some BF should I increase my cals to 2500, 2600? Or decrease to say maybe 2300, 2200?

    What are your guys thought?
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    Try 2500. If you're not getting fat, try 2600 or 2700 and if you start gaining fat, back it off again.
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    I've found for recomping i've had to play alround a lot with my daily calories to find a sweet spot, really you want to eat right around maintence i try to go 50-100 over on most days because i know some days i slip a few hundred under.

    I think whats best to figure out is your base BMR, mine is about 2090 thats what i burn if i were to sit in bed each day then based on my daily excericse i adjust accordingly if i have an intense cardio and weightlifting session i'll probally consume 2600-2800 cals if i just did a light weight lifting session i'll consume about 2300-2400 cals.

    As far as my macros there usually right around yours, 240-260 carbs 180-220 proteins 60-90 fat. Recomping is tough to get down but its basically all i do right now, i'll throw in a serious cut or bulk for a few weeks here and there but steady recomp all year long.
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    Quote Originally Posted by jumpshot903
    I've found for recomping i've had to play alround a lot with my daily calories to find a sweet spot, really you want to eat right around maintence i try to go 50-100 over on most days because i know some days i slip a few hundred under.

    I think whats best to figure out is your base BMR, mine is about 2090 thats what i burn if i were to sit in bed each day then based on my daily excericse i adjust accordingly if i have an intense cardio and weightlifting session i'll probally consume 2600-2800 cals if i just did a light weight lifting session i'll consume about 2300-2400 cals.

    As far as my macros there usually right around yours, 240-260 carbs 180-220 proteins 60-90 fat. Recomping is tough to get down but its basically all i do right now, i'll throw in a serious cut or bulk for a few weeks here and there but steady recomp all year long.
    My BMR is around 1900-2000, forget the exact #.
    My macros are 40/30/30 so yeah we are in the same boat.
    Guess it would be best to stick to maybe 2400 on average.
    That's like 2200-2300 on off days and 2500-2600 on lifting days....

    If I keep it at 2300-2400 I guess that would be the ideal for burning & gaining muscle, but I may have to play with more on work out days and maintence or a tad less on off days.
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